The holy month of Ramadan is a time for prayer, reflection, patience, and community – but it is also a time where lifestyle and dietary habits change dramatically^1,2. During this month, individuals observing fasts will refrain from food and fluid intake from dawn (Suhoor) to sunset (Iftar). These long stretches of time can lead to patterns of overeating during Iftar meals, increased intake of higher fat and sugars, and dehydration¹. Whether you’re reflecting on this past Ramadan or planning ahead for Ramadan 2026, here are a few tips to help guide your approach.

STAY HYDRATED

During the period of fasting, individuals observing Ramadan are unable to drink any fluids, including water. It is important to maintain adequate hydration between the hours of Iftar and Suhoor, with general recommendations suggesting to open your fast in the evening with a glass of water³. This will help with common symptoms that you may feel, such as headaches and fatigue, and even help with gastrointestinal issues like constipation⁴. Plain water isn’t the only way to keep yourself hydrated, though! Some other ways you can add hydration back with your meals include:

·      Adding fruits and vegetables with higher water content - melons, cucumbers, tomatoes, berries, and bell peppers are a few easy options. I personally enjoy making colorful fruit kebabs or a salad like Fattoush.

·      Including some coconut water – this is a pretty good low-calorie and low-sugar option that can help with getting in any lost electrolytes through the day. One cup of coconut water is approximately 45 calories and provides nutrients like magnesium, potassium, and calcium. This is especially helpful for individuals living in warmer climates or those or are physically active.

·      Make some soup – if you’re still stuck with colder weather, this would be a great option to warm you right up! I like to take this as an opportunity to use up my vegetables that might be getting past their prime while still keeping it light on the stomach.

INCLUDE A VARIETY OF FOODS

As food intake shifts to mainly two large meals during this time, you want to make sure you’re including all of the food groups when building your plate. This includes lean proteins, healthy fats, starches, fruits and vegetables, as well as dairy. Here are some examples from each food group⁵:

·      Lean Proteins – Chicken, Turkey, Fish, Eggs, Greek Yogurt, Cottage Cheese, Ricotta Cheese, Beans, Lentils, Tofu, Beef (10% or lower fat)

·      Healthy Fats – Avocado, Nut Butters, Olive Oil, Vegetable Oil Spread, Nuts, Seeds, Tahini

·      Nonstarchy Vegetables – Asparagus, Beets, Broccoli, Cabbage, Carrots, Cauliflower, Cucumber, Eggplant, Green Beans, Mushrooms, Onions, Spinach

·      Starches – Breads (including chapati, naan, pita), Cereal, Couscous, Farro, Pasta, Quinoa, Rice, Corn, Peas, Potatoes/Sweet Potatoes, Squash, Crackers, Granola, Popcorn, Pretzels

·       Dairy – Milk (including soy, almond, and coconut), Yogurt, Skyr, Cheese

When building your meals, try using the plate method⁵. This means having half (50%) of your plate with nonstarchy vegetables, a quarter (25%) of your plate with lean protein, and the last quarter (25%) of your plate with starches. You can use healthy fats in preparation – such as cooking your proteins or adding them into smoothies – or in moderation as a side on your plate.

PORTION CONTROL

Something to keep in mind while building your plate is portion size. It’s tempting to want to eat whatever is in front of you when it’s time to break your fast, but your body takes some time to respond and let you know that it’s full.

My general recommendation is to take a smaller portion, then wait 20 minutes after you’re done eating to see if you’re still hungry for another serving. Make sure to listen to your hunger cues and eat until you are comfortably full, rather than overly full.

A quick way to visualize your portions without taking out a food scale is to use the hand guide method:

·      1 Cup = 1 Closed Fist

·      3-4 Ounces of Protein = 1 Open Palm

·      1 Tablespoon = 1 Thumb

·      1 Teaspoon = 1 Fingertip

·      1 Ounce = 1 Cupped Hand

SUHOOR MEAL IDEAS

This meal is typically going to be lighter on the stomach while still keeping you fueled throughout the day:

·      Oatmeal – I would recommend using a low-fat milk in place of water for this to add additional calories and keep you full. Some ways to prepare this include:

o   Stovetop – This is the traditional method of oatmeal, preparing it on the morning of.

o   Overnight – A good method for people who don’t want to give up on sleep, you can add all of your ingredients into a small container or jar and leave it overnight in the refrigerator. It gives you a bit of a mushy consistency when it’s time to eat, and you can choose to add in the toppings before bed or in the morning right before you eat.

o   Blended – Similar to the overnight oats, but you just blend them up when it’s time to eat. This gives a smoother consistency in case that is a dealbreaker for doing overnight oats.

o   Baked – My personal favorite method of eating oats, but it takes a bit more prep time. There are a few recipes online that you can take a look at, as they have varying measurements based on the ingredients used.

o   Toppings for Oats: Add a combination of some chopped fruit, nut butters, chia seeds, nuts, or a drizzle of honey/melted dark chocolate (we can’t have boring oats here!)

·      Breakfast Sandwiches – This is another recipe that is good for prepping ahead of time and keeping in the freezer. A general breakfast sandwich could be something like an English muffin, eggs/egg whites, cheese, and spinach. Experiment with flavors and ingredients that work for you, and just pop them in the microwave when it’s time to eat.

·      Smoothies – Blend up your favorite fruits with some dairy (try a mix of low-fat milk and Greek yogurt), add in some chia seeds or dates for some additional fiber and that’s pretty much it! If you have some protein powder at home, feel free to add that in as well.

It’s a good rule of thumb to start planning ahead for Ramadan, especially if you’re someone with prior medical conditions. Make sure to work with your healthcare providers to come up with a plan for medication and symptom management at least 2-3 weeks prior to the start of Ramadan.

References

1.Shadman Z, Poorsoltan N, Akhoundan M, et al. Ramadan Major Dietary Patterns. Iranian Red Crescent Medical Journal. 2014;16(9):e16801. doi:https://doi.org/10.5812/ircmj.16801

2.BDA. Ramadan and Diet. www.bda.uk.com. Published April 1, 2021. https://www.bda.uk.com/resource/ramadan-and-diet.html

3.Islam S. Tips for Healthy Ramadan Fasting | Cornell Health. health.cornell.edu. https://health.cornell.edu/about/news/ramadan-fasting

4.UCLA Health. 15 foods that help you stay hydrated. www.uclahealth.org. Published June 17, 2022. https://www.uclahealth.org/news/article/15-food-that-help-you-stay-hydrated

5.American Diabetes Association. Choose Your Foods.; 2019.

About the Author:

Shabee Bukhari, MS, RD, LDN, NASM-CPT

Shabee is a Registered Dietitain and Certified Personal Trainer with over five years of experience in the field of nutrition. Shabee comes from a public health and clinical background, working to build her experience in providing care to a diverse range of individuals.

Shabee received her Bachelor of Science degree in Nutrition and Dietetics at West Chester University of Pennsylvania, followed by the completion of her Master of Science and Dietetic Internship through Drexel University. She is a member of the Academy of Nutrition and Dietetics (AND) and the National Academy of Sports Medicine (NASM).

LinkedIn: https://www.linkedin.com/in/shabeebukhari/

Instagram: @shabee.rd